CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Frog Jump Ladder 2×2-8 (30s)

PT/TMC/Pull Plus 2×10/10/10 (30s)

Conditioning

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
Partner Style

Squat Clean Options: (S1-MB, S2-Bar to 55/75, Rx-65/95) – Switch Every 5

Pull-Up Options: (S1-Squat Thrust, S2-Jumping/RR, Rx-Chin) – Switch A.N.

800m Run (S-600m) – Together

*Record Team Name + Tiime (35MinCap)

Mobilize

Lateral Highway Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Foam Roll IT Bands (1 Min Each)